Heart disease is the leading cause of death in the United States. It is the number one killer in females as well, which is often overlooked. Men present with the more classic, grip-your-chest type of symptoms. Females notoriously present with more subtle symptoms, which may even feel like indigestion. This is not meant to scare you, just to keep you aware, and to help you start a conversation with your doctor. Below are a few of my favorite heart health recommendations:
- Take CoQ10 100 mg twice per day. This is great for the heart. If you happen to be on a statin, you MUST be taking CoQ10 with it. (As a side note, this supplement is also great for fertility as well. Improves egg quality.)
- Aim for 7-9 servings of fruits and vegetables daily. More veggies than fruits. A serving size is a medium size piece of fruit, 1/2 cup cooked veggies or 1 cup raw veggies.
- Get at least 25 grams of fiber per day. With a mix of soluble and insoluble fiber. Fruits, veggies, beans/lentils, nuts, gluten-free grains.
- If you consume animal protein, try to think of it as a side, and not the main part of the meal. Your plate should be loaded with produce and healthy fats, and the meat as the “side.”
- Walking just 30 minutes 5 days per week can lower your risk.
- Dark chocolate has heart healthy flavanols, that can improve blood flow, reduce blood pressure, and can boost mood. The Cleveland Clinic says 1 ounce a few times per week for heart health. Yes please!
- Manage stress! Some great tools are getting enough sleep, yoga, therapy, meditation/prayer, or an Eastern modality like acupuncture or Reiki.
Always talk with your doc before implementing any changes. I would love to be the one to help you keep your heart happy and healthy!